Three Wishes

Apex,NC 
Today
Sunny High 82FLow 61F
  • Temp: 70F
  • Hum: 64%
  • W: 0mph N
WEDNESDAY
Partly Cloudy
High 83F
Low 66F
THURSDAY
Partly Cloudy
High 85F
Low 67F
FRIDAY
Patchy light rain
High 82F
Low 67F
SATURDAY
Cloudy
High 82F
Low 70F

Saturday - December 22

Bike
  • 2h 12m 31s
  • 35.56 miles
  • 16.10 Mi/hr

Old 1-Beaver Creek out and back

The winds were brutal today and after riding for one hour into the wind, I decided to forget the loop idea and back track.

Run
  • 17m 07s
  • 1.85 miles
  • 09m 15s /Mi

Seagrove's Farm run

Outdoor brick today...

I was worried about the winter outdoor brick but it was OK.  I took off my cycling jacket and swapped it for a running vest and it was all good.


Baked spritz cookies and spice balls.  Sustained spritz making hand injury.

Emma, ever vigilant, supervised the baking of the cookies.

  • Health data: Hours slept: 8.6

Friday - December 21

Sport
  • Walking
  • 39m

Early morning walk with Emma. It's windy out there!

  • Health data: Hours slept: 7

Thursday - December 20

Swim
  • 1h 10m 28s
  • 2734.03 yards
  • -----

200 warm up with fins
2 x 50 single arm drill

5 x 400 @ 40
(10:15.8, 10:28.9, 10:30.7, 10:29.4, 10:42.6)

200 cool down with pull buoy

Continued to work on my shoulder rotation.

Forgot to change pool size back to meters so interval data may be messed up.

Bike
  • 1h 06m 58s
  • 16.56 miles
  • 14.84 Mi/hr

Indoor cycling class at CSH. Lots of isometric work (little ring stands, etc.)

  • Health data: Hours slept: 6.25

Wednesday - December 19

Bike
  • 1h 02m 01s
  • -----
  • -----

Spin class with DeShon. Packed house.

Run
  • 15m 22s
  • -----
  • -----

Post spin treadmill run with 3 x 1 minute strides

Sport
  • Stretching
  • 05m

Stretching after the run -- pigeon, etc.

  • Health data: Hours slept: 6.34

Tuesday - December 18

Swim
  • 1h 00m 58s
  • 1950.00 yards
  • 03m 10s /100 yards

300 warm up

Drills (8 x 50)
single arm
single arm
catch up
stroke per distance
kick switch
dog paddle
single arm
single arm

kick (3 x 50, side, side, back, I missed front)

50 kick
3 x 50 build
50 easy kick
100 IM or Free
200 pull
(repeat twice)

Run
  • 51m 32s
  • 5.60 miles
  • 09m 12s /Mi

Peakway-Hillcrest. This is a cut back week so no speed work :-)

Sport
  • Core Training
  • 15m

Pre-swim core workout

  • Health data: Hours slept: 7

Monday - December 17

Sport
  • Walking
  • 30m

Neighborhood walk with Emma and Kevin. Lots of Christmas lights!

This morning's walk was rained out.  I'll try to get out with Emma after work to get my 30 minutes in.  Laughing

  • Health data: Hours slept: 7.75

Sunday - December 16

Run
  • 2h 36m 33s
  • 16.04 miles
  • 09m 46s /Mi

Long run without blisters! New Saucony Progrid Ride 5's are working well with the orthotics. Sadly, they are no Ghost 4's but I am happy that they are working for me.

  • Health data: Hours slept: 8.5

jmkizer's Training Log


 December 2012 
SunMonTueWedThuFriSat
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9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals